references
  
      Harvard Health Publishing: "Recovering from an ankle sprain"
    
      Clinics in Podiatric Medicine and Surgery: "Return to Play After an Ankle Sprain"
    




The key to running after an ankle sprain is coming back to the activity slowly.

Image Credit: PeopleImages/iStock/GettyImages

Image Credit: PeopleImages/iStock/GettyImages

  • Recovery Time
  • Recovery Process
  • Running After a Sprain
  • Building Ankle Strength

Draw the alphabet in the air, leading with your big toe. Perform ankle circles 10 times in each direction.

To practice weight shifts, stand with your feet hip-width apart. Shift your body weight side to side, then forward and back, 10 times each.

Practice standing on uneven surfaces, such as a pillow, and standing with your eyes closed. Begin on both feet and progress to standing only on your injured ankle. Continue these exercises until the time that you can balance on one foot is equal on both sides.

        Region
       
        Lower Body
      
        Goal
       
        Prevent Injury

Start in a seated position with your legs extended. Begin by bringing your toes up. Rotate the bottom of your foot inward, then point your toes down and finish with rotating the bottom of your foot outward.

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        Region
       
        Lower Body
      
        Goal
       
        Prevent Injury

Your eventual goal for this exercise is to create a large circle without pain.

Place the BOSU ball on the ground with the flat platform facing up and the ball side facing down. Carefully step onto the platform one leg at a time, letting the ball sink. Use a hand on the ground (or a partner) for stability as needed. Come to standing and once you feel stable, slowly hinge at the hips and bend your knees to sit your butt back into a squat. Drive through your heels as you stand up. Repeat.

  Show Instructions

If you’re new to using a BOSU ball, place the piece of equipment platform side down to start. And, as with any movement, ensure your squat form is correct before adding in a tool to make things more challenging.

Stand with your feet hip-width apart with a slight bend in your knees. Lift your right foot off the ground about 2 inches. Tap your right foot forward toward what would be 12 o’clock on a clock. Bring it back to center, keeping it hovering. Tap your toes out to 3 p.m. Bring them back to center. Tap your toes out to 6 p.m. Bring them back to center. Repeat on the opposite side.

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Start by standing with feet hip-width apart. Begin hopping on both feet forward and backward.

  Show Instructions

Work up to doing this exercise on a single leg.

Start with your feet hip-distance apart. Jump to the side landing on one foot, letting your arms swing to that side. Quickly jump back the other direction, landing on the opposite foot. Repeat.

  Show Instructions
  


      Harvard Health Publishing: "Recovering from an ankle sprain"
    
      Clinics in Podiatric Medicine and Surgery: "Return to Play After an Ankle Sprain"